TUES 11.09.21

Coach Mike with Overhead Bottoms Up Kettlebell Carry for stability work.

CFM Upcoming Events

Thursday, November 18th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Friday, November 19th Casino Night 6-8 pm!

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, December 11th Save the date! CFM Holiday Party!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

A. 7 Sets For Load:
2 Strict Press
– Increasing weight across all sets.
– Complete 1 set every 2 minutes

B. 5 Rounds For Time: [18min cap]
50-ft. Handstand Walk
50m DB Front Rack Carry (50’s/35’s)
200m Run (Rx+ Backward)

Post load for press and time for the WOD. Ex: 170#, 13:21 Rx

And coming tomorrow…

A. 5 Sets for Load:
5 Back Squats

B. For Time: [8min cap]
3:00 L-Sit
– Every time you break perform 12 barbell bent over rows

C. Accumulate:
1:00 Banded Hamstring Stretch / Side
1:00 Couch Stretch / Side

Post load for squat and time for the WOD. Ex: 345#, 6:50 Rx

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